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Workout Summary
Workout Description
With Thor storming its way into theaters soon, this is a good time of year to get motivated
and set out on your own journey for more muscle and strength. Like Thor, if your goal is
to build a powerful, muscular body that actually looks like it came from Asgard and are
tired of the “fitness” programs out there then read on for a good ole fashioned Thor-
inspired, muscle-building training and eating plan.
To build a body worthy of a superhero, you must first possess a will to be dedicated,
motivated and most of all, patient. Changes in muscle size, strength and fat loss do not
come overnight, or with just a handful of intense workouts. It takes consistency, serious
hard work and a commitment to a sound plan of training and eating to achieve an
impressive, strong and well-muscled physique.
Below are principles Thor would use if he was training at your local gym. Do you think
Thor would be talking at the smoothie bar or staring at his smartphone? Or would he
have laser-like focus and an exuding will to conquer his goals and leave exhausted but
determined to fight another day? The call is yours!
This training and diet plan will focus on basic muscle building principles that have stood
the test of time. No tires, bands or jump ropes required.
Rule 2: Perform mostly compound movements. The compound nature (utilizing more
than one joint) lets you use more muscle for each lift – in short, you will build muscle all
over instead of isolating certain areas. Certain isolation exercises are, at times,
necessary, but a focus on compound lifts is a must if more muscle is the goal. This not
only will allow you to lift more weight on each lift, but also, as a result, will pack on more
muscle mass.
Rule 3: Use both a moderate amount of sets and reps. Keeping your sets moderate will
ensure longevity in your training – going too extreme in either too little or too many sets
is a recipe for becoming frustrated with gains. Additionally, a moderate rep scheme will
not only keep your joints in check but also will be heavy enough to elicit significant
muscle gain.
Rule 4: Keep a close eye on rest between sets. This is often the most overlooked
principle for most trainees. Too much talking or attention to your phone, TV or that hottie
working out next to you will slow or more likely halt any progress – you’ll simply be
spinning your wheels. Keep an eye on the clock to properly fatigue the targeted muscle
group and to help you keep your all-important focus.
Rule 5: Regulate the duration of your program. Adhering to a program when you are
seeing awesome gains in mass and strength is an asset to continued success, but too
much for too long can invite burnout and put a quick stop to not only progress but also
your drive and enthusiasm. Going all-out for more than six to nine weeks can spell
disaster to your momentum. It’s wise to build in some down time of either lower intensity
or days off for complete rest.
Now that we have stated our rules for building muscle, let’s get to the program that will
pack on some serious beef the good ole fashioned way; an honest, hardworking
bodybuilding plan with plenty of basic lifts and no fluff.
This program is divided into three phases. Each phase can either be two weeks in length
(for a total of six weeks) or three weeks in length (for a total of nine weeks) – the choice
is yours. After all three phases take a few days off form the gym completely or throttle
down your intensity for a week.
Phase 1
Phase one is the break-in phase where you will be working each body part three times
per week on a brutally basic mass building split full of compound moves, heavy weight
and ample rest. Workout on nonconsecutive days such as Monday, Wednesday and
Friday. This full body split is old school but very effective.
Day 1
Phase 1
Day 2
Phase 1
Day 3
Phase 1
Phase 2
Phase two switches gears to a two day split training each body part twice per week.
Train two days, one day off, two days on and two days off such as Monday, Tuesday,
Thursday, Friday with Wednesday and weekends off. Plus, you will up the volume and
reps a bit.
Day 1
Phase 2
Day 2
Phase 2
Day 3
Phase 2
Day 4
Phase 2
Phase 3
Phase three takes things a bit further and increases the volume and reps but splits the
body part training into three days. You can either train four days per week such as
Monday, Tuesday, Thursday and Friday or five days per week such as Monday, Tuesday,
Wednesday, Friday and Saturday. You will train each body part roughly three times in two
weeks. Simply rotate each day of training and then continue into next week.
Day 1
Phase 3
Day 2
Phase 3
Day 3
Phase 3
The importance of sticking to a healthy eating plan cannot be stressed enough when
you want significant results. Muscle is broken down in the gym and built in the kitchen
and while sleeping. Proper nutrition and rest are paramount.
This diet is split into training days and rest days. You will be consuming more calories on
training days to support energy loss and recuperation. On rest days, not as many
calories (specifically carbohydrates) are needed but protein and healthy fat will stay
roughly the same. This plan is based on someone weighing approximately 180-200
pounds. Also, be sure to drink at least one gallon of water per day.
Training day totals: Approximately 3200 calories, 200 grams of protein, 400
grams of carbs and 70 grams of fat.
Rest day totals: Approximately 2700 calories, 180 grams of protein, 300 grams
of carbs, 65 grams of fat.
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Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »
50 Comments + Post Comment
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Posted Sun, 05/11/2014 - 08:42 LIKE 21
Arnold
Hey Brad,
I have completed two cycles of this program (so Phase 1, P2, P3, P1, P2, P3), would you
recommend me to continue cycling through this program or should I now change programs. I
am 19 years old and I've been gyming for about 3 years on and off but I've been gyming
seriously (every second day) since November 2013.
P.S Thanks for the program, its working wonders!
Just a few facts about me just incase you want to recommend a program suited to me.
Height: 183cm
Weight: 78 kg
Body Fat %: 11%
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Posted Tue, 10/29/2013 - 12:08 LIKE 24
Brad
Hi Tom,
Sure, but this plan has the best of both worlds. Give it a try.
Thanks!
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